As the title says I am looking to transition out of cycling training only to a mix of cycling and gym work. I want a more well rounded approach my health and fitness given my age. I’m 45yo and have, in recent history, been doing ~12hrs/week cycling only. Usually 2 interval sessions per week, the res…

I’ve had success in the past with the low volume TR plans, plus one extra day of Z2 and lifting twice a week. I will be doing the same again from January. In terms of structure, I was able to lift on the plan’s off days, but it very much depends on your ability to recover well.

This is an interesting topic for me. I just got into cycling a year ago and have kept adding volume all year, letting weights take a back seat. I went from a decent split routine, lifting four times a week last year, to just one day of maintenance lifting the past half year. One goal for me in the c…

[image] rb250660: I’d like to hear from those around my age who take a mixed training approach Looks fine Don’t lift too heavy, and increase in small increments Unless you’re using a 3 zone model, that z1 ride has no value

Also read this: [image] Combining Strength + Endurance training in a Masters athlete Training Over the time between episodes 013 and 390 of the AACC podcast, there has been some significant scientific discovery that would help answer the question of how best to combine st…

The upper body pressing (bench, OHP) is limited by a shoulder injury and subsequent surgery. The tendons were completely detached in the whole shoulder and unfortunately has never been anywhere near as strong. As soon as I hit a pathetic 40kg it seems to be the hard limit imposed by the previously i…

[image] JoeX: Unless you’re using a 3 zone model, that z1 ride has no value Agree in terms of aerobic benefit however I do find that this helps get the joints moving after a hard day and actually relieves soreness. When 100% riding I never did Z1 rides, instead I just took the day off for ful…

Move - yes, but low Z2 at least. On bike or foot. You mention hard day and soreness, so I would rethink how hard you go in the gym. Heavy, yes. DOMS, no. Check out the strength training thread for more details.

[image] JoeX: You mention hard day and soreness, so I would rethink how hard you go in the gym. Heavy, yes. DOMS, no. The progression model I use right now with the goal of hypertrophy is to keep the weight and sets the same, but progress the reps to within 1-2 reps in reserve. When target re…

At 63 and wanting/needing to lift and ride I’ve given up on trying to fit into a traditional 7 day schedule. I now use an 8 day schedule that has some flexibility if my buddies want to ride cause it’s nice enough to fat bike or gravel Day 1 - some level of intensity ride normally 60 min Day 2 - 45…

Sage Canaday (ultra runner) works on a 10 day cycle. If I wasn’t subject to the 7 day grind I’d certainly abandon the 7 day training cycle too.

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Transitioning out of full time cycling to cycling plus gym

Training

JoeX December 26, 2022, 2:49pm 5

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Transitioning out of full time cycling to cycling plus gym

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